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PHQ-9 · 10–14 · moderatePHQ-9 score 10–14: moderate depression — what it means
A PHQ-9 total of 10–14 falls in the moderate range. A score of 10 or higher is the standard threshold where doctors would want to take a closer look. This isn't a diagnosis — only a professional can give you that — but it's a clear signal that talking to a GP or therapist is worthwhile.
What this result means
A 10–14 on the PHQ-9 means depression symptoms are showing up consistently enough to matter — across mood, energy, sleep, concentration and more. On Regular's check this is The One Underwater 🌊 — “The low isn't lifting the way it used to.”
Moderate is the band where the screen crosses its most useful line: a total of 10+ is the widely used cut-off for "worth a professional assessment." That doesn't mean something is wrong with you — depression is common, especially in the sleep-deprived, identity-shifting first year of parenthood, and it's very treatable. It means this is bigger than something to white-knuckle alone.
Where this score sits
The PHQ-9 runs from 0 to 27, split into five bands. A total of 10 or higher is the standard threshold where a professional assessment is worthwhile. Here's the full ladder, with your band marked:
- 0–4 — Minimal
- 5–9 — Mild
- 10–14 — Moderate (you are here)
- 15–19 — Moderately severe
- 20–27 — Severe
What to do next
What to do next: book a GP or therapist and say it plainly — “I think I might be depressed.” That one sentence is enough to start. You don't need to have it all figured out first. In the meantime, protect sleep and recovery where you can, keep one point of honest connection open (your partner, a friend), and don't isolate. Since depression and anxiety overlap heavily, take the anxiety check too, and see your full checkup.
When to get help
When to get help: now is a reasonable time. A moderate score is a clear, evidence-based reason to talk to a professional — a GP, therapist, or mental-health service. Depression at this level responds well to real support, and reaching out is the strong move, not a weak one. If it ever feels like too much, or you have any thoughts of harming yourself, don't wait for an appointment: find mental-health support in your country, or call your local emergency services.
FAQ
What does a PHQ-9 score of 12 mean?
A 12 sits in the moderate band (10–14). It means depression symptoms are showing up consistently, and a score of 10 or higher is the standard signal that a professional assessment is worthwhile. It's a screen, not a diagnosis.
Is a moderate PHQ-9 score serious?
Serious enough to act on. Moderate is the band where doctors would want a closer look, so booking a GP or therapist is the right next step. The good news: depression at this level is common and very treatable.
What should I do with a moderate depression score?
Talk to a professional — a GP or therapist — and say it plainly. Protect sleep and connection in the meantime, and check your anxiety too, since the two overlap. Don't wait for it to lift on its own.
Regular is built by a small team of parents who needed it themselves — a companion for the first year after a baby that helps new dads rebuild closeness with their partner through small, science-backed moments, not big talks.
Scored with the PHQ-9 (Spitzer, Kroenke & Williams; free to use). A screen, not a diagnosis. A total of 10+ is the standard threshold to seek a professional assessment. When you take the check, your answers stay on your device.